WOD

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27
Sep

Crossfit Cape Cod 9/28/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

FOR TIME 30:00 CAP

800m Sandbag Run

400m Farmer Carry 70/53’s

200m Sled Push

100m OH Plate Carry 45/25#

50m Handstand Walk or sub 100m Bear Crawl

Any Order

Metcon (Time)

FOR TIME 30:00 CAP

800m Sandbag Run

400m Farmer Carry 70/53’s

200m Sled Push

100m OH Plate Carry 45/25#

50m Handstand Walk or sub 100m Bear Crawl

Any Order

25
Sep

Crossfit Cape Cod 9/26/2021

CrossFit Cape Cod – CrossFit

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Snatch (E2MOM 10:00)

2 Snatch High Pull

2 Power Snatch

1 OHS

@70-75% of 1 RM snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00 x 4 Rounds

12 KBS 1.5/1.0#

24 DU’s

12 Sit ups

8 Push ups

Rest 1:00 between rounds

Pickup where you left off from each round

23
Sep

Crossfit Cape Cod 9/24/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

Buy in 800m run then,

10 RFT

7 Ring Rows

7 Wall Balls 20/14#

7 Box Jumps 24/20″

RX+ Supinated Ring Rows w/feet on box, 30/20# wall ball

Accessory Work

3 sets

:30 sec handstand hold

:30 rest

1:00 Plank

1:00 rest

22
Sep

Crossfit Cape Cod 9/23/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

4 Rounds for Time

200m Run

1 Round of DT 155/105#

DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Tempo RDL

4-4-4-4-4 build in weight
3 sec descent, 1 sec pause at bottom, 1 second ascent, 1 sec pause at top

Bar on the legs the entire time

21
Sep

Crossfit Cape Cod 9/22/2021

CrossFit Cape Cod – CrossFit

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Metcon (2 Rounds for reps)

AMRAP 8:00

12 Cal Row

8 Power Cleans 115/75#

Rest 2:00

AMRAP 8:00

4 Front Squats 135/95#

8 Pull ups

Rest 2:00

Then, 8:00 to build to 1RM Clean or max distance row

Put last 8:00 in the notes

1 2 3 530